The 30-Day Stronger Knees Challenge

膝盖疼痛几乎与每个人都很普遍：运动员，周末勇士和常规乔斯。为什么？理由比比皆是：穿高跟鞋或无支撑的鞋子，无法保持健康的体重，大量的任何运动，而且（最重要的是 - 许多人都很弱。

This challenge will help you build the knee (and leg) strength you need to lessen knee pain. The moves will blast your lower body with squats, deadlifts and lunges, oh my! Did you know that strengthening your booty can improve the health of your knees, and reduce knee pain?

因此，本月我对您的挑战是加强背面，以帮助您的膝盖保持或健康。猜猜这个挑战的副产品是什么？是的，一个越来越坚固的背面！

Before we get started, I need you to stop wearing poorly designed shoes. I would also like you to maintain a healthy weight, or be putting forth the effort towards that goal. That leaves us with getting you stronger, and improving the mobility of your body.

Getting you strong, in my opinion, is the best thing I can do for you.

随着年龄的增长，骨骼变得脆弱，韧带和肌腱变得虚弱，我们开始失去肌肉质量。力量训练会减慢整个过程。肌肉是移动我们身体的引擎。如果您无法移动，生活就会变得非常严峻。您需要在路上养15至30年的肌肉，这样您就可以过着健康而实用的生活。

开始之前

For this challenge, you will need a foam roller and tennis or lacrosse ball. Increasing your hip and ankle mobility is a must during this challenge. I know this can sound counterintuitive, but other areas of your body (aside from your knees) can contribute to knee pain. You’ll want to target your quadriceps (front of the thighs), IT band (side of the thighs), hamstrings (back of the thighs) and calves (back of the lower legs). Spend 10 minutes, 3-4 days a week on mobility exercises, and you will start feeling and moving better.

泡沫滚动的新手？查看这些视频：

·泡沫辊移动四边形，腿筋，小腿和IT乐队
·小腿,四带泡沫翻滚的建议Chiropractor
·How to Use a Lacrosse Ball for Massage

The second part of this challenge is to strengthen your posterior chain. These exercises need to be done three times a week. If you are already doing a strength-training program, replace leg exercises with the ones that are prescribed here. The exercise selection is small intentionally—you want you to master the moves and watch your progression.

我之所以选择这些练习，是因为我们的整个身体整体可以一起工作，因此当您力量训练时，您需要使用锻炼整个身体的运动，例如下蹲或硬拉。这些练习使用了肌肉质量的狮子的份额，这就是您建立力量的方式。下蹲，硬拉和弓步的侧面好处：它们增强了后链中的所有肌肉，包括臀部，腿筋和内收肌。这组肌肉稳定了膝盖，并会降低膝盖受伤的风险。

Before you start each strength session, complete a quick five-minute warm-up. Here are some options:

·Total-body Cardio Warm-up
·5-Minute Warm-up with Denise Austin
·3-Minute Joint Mobility Warm-up

Training Plan

到现在为止，您应该能够使用10磅。每次练习或更多的哑铃。现在，您的身体比30天前强。您还应该在下半身获得更多的流动性和稳定性。恭喜，保持势头继续前进！

如果您在锻炼过程中感到膝盖疼痛该怎么办

If you experience knee pain during the exercises, follow this three-step process:

1. Are you using too much weight? Try using less weight and see if that makes the pain go away.

2. Check your form. Complete the exercise in front of a mirror, and make sure you are executing proper form.

3.使用泡沫辊花费更多时间。解决可能导致您问题的紧密区域。

在处理这些解决方案后，如果您仍然感到痛苦，请暂停挑战并去看医生。确保您的身体健康没有羞耻！

How to Perform the Strength-Training Exercises

Dumbbell Deadlifts:
·抓住一对哑铃。
·Your feet should be shoulder-width apart.
·Pull your belly button in toward your spine; this will help protect your back.
·Bend your knees slightly and then hinge over at your hips.
·确保保持直截了当。
·返回起始位置并重复练习。

Goblet Squats:

·Hold a dumbbell against your chest.
·用脚宽一点的脚宽一点，然后将脚趾稍微指向。
·Squat down by pushing your butt back and down. Try your best to get your hip crease below your knees.
·As you descend, keep your knees out over your toes and make sure your chest is up.
·锻炼过程中的任何时候都不要让膝盖塌陷。
·Return to the starting position and repeat.

反向弓步：

·Grab a pair of dumbbells and hold them by your sides.
·Start by looking at a spot on the horizon—this will help you keep your balance.
·Step backwards with your right foot. Don’t overreach, as this will cause you to fall.
·让右脚与地板接触，然后向地板伸出。
·Return to the starting position and repeat.

Hamstring Curls (Stability Ball or TRX):

·Lie on your back, place your feet on top of the ball or into the foot cradles of the TRX.
·With your arms out towards your sides, raise your hips and lower back off the floor.
·Pull your heels towards your butt, pause, then return to the starting position and repeat the exercise.